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Home Soups

Healthy Creamy Zucchini Soup

By:Nagi
Published:30 Aug '17Updated:14 May '20
133 Comments
Recipe v Video v Dozer v

You don’t need loads of cream to make a Creamy Zucchini Soup because the natural texture of cooked zucchini blends into a thick, silky soup. This is a bowl of goodness to warm your soul, it’s ultra tasty and yet only 220 calories for a big bowl, or 98 calories if you skip the cream!

Silky, thick, Healthy Creamy Zucchini Soup. Perfect for dunking in hot crusty bread! www.recipetineats.com

Creamy Zucchini Soup

Let’s talk SOUP.

Specifically, Creamy Zucchini Soup. A HEALTHY one. I haven’t deliberately made this healthy, this is simply the way I make Cream of Zucchini Soup. And in fact, there’s a good glug of cream stirred into the soup at the end. Which you can afford to do because even with the cream, it’s only got 220 calories per serving – for a big generous bowl.

And without the cream, it’s only got 98 calories a serving. Crazy, huh? And you know, yes I’m an advocate for adding a splash of cream into the soup (or butter!), but even without, this is a really ultra tasty soup!

Silky, thick, Healthy Creamy Zucchini Soup. Perfect for dunking in hot crusty bread! www.recipetineats.com

Let’s take a good look at the star of this recipe. Zucchini. LOTS of it. 1 kg / 2 lb to be exact. This is such a great recipe to use up zucchini – it’s pretty much available all year round, and often very good value!

Silky, thick, Healthy Creamy Zucchini Soup. Perfect for dunking in hot crusty bread! www.recipetineats.com

Silky, thick, Healthy Creamy Zucchini Soup. Perfect for dunking in hot crusty bread! www.recipetineats.com

Once cooked until soft, zucchinis whizz up into a silky, smooth, thick soup. No roux, no potato, no cornflour, no thickeners required. The cream stirred in at the end isn’t for thickening, it’s for flavour.

See how thick it is?

Silky, thick, Healthy Creamy Zucchini Soup. Perfect for dunking in hot crusty bread! www.recipetineats.com

There I am going on and on about how healthy this soup is, then I show you a photo of me dunking a butter slathered piece of toast into the soup with my little Chipolata-Sausage-like-fingers. (Though speaking of Chipolatas, they would be terrific in the Sausage Pasta I shared on Monday! 😂)

Here are some of my favourite Soup Dunkers:

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Breads

This recipe makes a pretty big pot of this soup. In fact, it will serve 5 comfortably, or 4 with big appetites. I always make a gigantic pot because a) it freezes well; and b) this is my “go to” recipe when I load up on bargain zucchinis. I picked up 1 kg / 2 lb for a mere $1.99 from Harris Farms last week and had basic homemade vegetable broth made from offcuts so in all honesty, this entire recipe probably cost me $4 to make.

Enjoy! – Nagi x


WATCH HOW TO MAKE IT

Healthy Creamy Zucchini Soup recipe video. Dozer fans – don’t miss his cameo at the end of the video! I gasped out loud with disapproval…..

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Silky, thick, Healthy Creamy Zucchini Soup. Perfect for dunking in hot crusty bread! recipetineats.com

Creamy Zucchini Soup

Author: Nagi
Prep: 10 mins
Cook: 20 mins
Total: 30 mins
4.91 from 42 votes
Servings4 -5 people
Tap or hover to scale
Print
You don’t need loads of cream or even a roux to make a creamy zucchini soup. The natural texture of the zucchini flesh whizzes up beautifully to be a silky, creamy texture. It’s well worth the extra few minutes to saute onions until golden for the extra flavour it adds. Topping the soup with a pinch of parmesan is a great finishing touch, otherwise try croutons, finely sliced basil or other herb.

Ingredients

  • 1 tbsp olive oil or butter
  • 2 garlic cloves , minced
  • 1 large onion , chopped (brown, yellow or white)
  • 1 kg / 2 lb zucchinis , cut into 1.5cm / 3/5” slices, larger ones halved (Note 1)
  • 3 cups / 750 ml vegetable or chicken broth , preferably salt reduced
  • 1 cup / 250 ml water
  • 3/4 cup / 185 ml cream, heavy / thickened (or light or add a good knob of butter instead) (Note 2)
  • 1 cup / 250 ml milk , any fat %, or more cream

Garnish:

  • Cream , for swirling
  • Finely shredded parmesan

Instructions

  • Heat oil in a large pot over medium high heat. Add garlic and onions, and cook for 3 - 4 minutes until they are light golden brown.
  • Add zucchinis, broth and water. Bring to a boil, then cover and reduce heat to medium. Optional: Scoop brown foam (scum) off surface every now and then.
  • Cook for 15 - 20 minutes or until zucchini is very soft.
  • Use a stick blender to whizz until smooth. (Note 1 for blender)
  • Stir through cream and milk. Add salt and pepper to taste.
  • Ladle into bowls, swirl over a touch of cream if desired, a pinch of shredded parmesan, and more pepper. Serve hot or at room temperature.

Recipe Notes:

1. Known as Courguettes in the UK and some parts of Europe. You will need about 6 medium ones (about 20cm/8" long, 4cm / 1.5" wide), or 8 small ones, or 4 - 5 large ones.
2. The cream adds a touch of richness to an otherwise very healthy soup. Feel free to use a low fat cream if you prefer, or creme fraise or mascarpone. Or even a good knob of butter!
3. BLENDER: To use a blender, you must cool slightly before whizzing otherwise the heat will expand, the lid will blow off and you’ll get soup EVERYWHERE – trust me, I’ve made this mistake and it will even get on the ceiling! Whizz in 2 or 3 batches then return to pot.
4. Nutrition per serving, assuming 5 serving. Excludes cream garnishes, bread etc. If the cream is omitted from the recipe, it reduces to 98 calories per serving.

Nutrition Information:

Serving: 512gCalories: 215cal (11%)
Did you make this recipe?I love hearing how you went with my recipes! Tag me on Instagram at @RecipeTinEats.

PS Little tip for a basic “mash up” homemade vegetable broth – I don’t have a composter or chooks (that’s “chickens” in Aussie speak) so what I do is shove all veggie offcuts in large plastic bags and store them in the fridge. For a 4 litre/ 4 quart pot, I put in 6 cups of water then jam pack it (and I mean press it down good) with veggie scraps & sad floppy herbs, a quartered onion, 3 garlic cloves minced, big pinch of pepper and 2 bay leaves. Simmer away for 40 minutes –  1 hour lid off, reducing it right until I have 3 cups of liquid (strained, squeeze out liquid from veggies. Pretty much everything goes into the offcuts bag, even onion skins, dirty potato skin, the dirt coated roots of things, even corn cobs after I cut the corn off. If you have lots of dirt coated things in your stock, just let it settle then pour off the top, avoiding the bits at the bottom.

More zucchini recipes

  • Crispy Zucchini Fritters
  • Cheesy Zucchini Bread (No Yeast)
  • Greek Zucchini Tots
  • Healthy Cream of Vegetable Soup (Zucchinis are the secret ingredient for ultra low cal creamy white soup!)
  • Chinese Zucchini Pancakes
  • Zucchini Tian (French Rice Bake)

And more creamy soups!

  • Homemade Cream of Chicken Soup – bid Heinz goodbye!
  • Ham and Corn Chowder with Potato
  • Broccoli Potato Soup and Broccoli Cheese Soup
  • Creamy Carrot Soup
  • Creamy, Dreamy Cauliflower Soup
  • Super Low Cal Creamy Vegetable Soup
  • Creamy Vegetable Soup with Noodles
  • Browse all Soups


LIFE OF DOZER

It’s really hard to concentrate on my computer when that face is shoved in front of me like that.

I’m pretty sure it’s not my tea he’s after, it’s the Shortbread. 😉

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133 Comments

  1. Pete Stewart says

    January 4, 2021 at 6:16 pm

    Hi Nagi – I think you meant 15mm not cm- Apart from that a great soup and I used coconut cream instead of dairy.- lovely.

    Reply
  2. Sam M says

    January 4, 2021 at 1:53 pm

    5 stars
    I just made this for the first time, after finding myself with too many zucchinis. It was a huge smash hit with my husband and parents in law. So delicious! It will definitely be part of our regular menu from now on.

    Reply
  3. Marta Venturini says

    October 29, 2020 at 11:35 am

    Hi Nagi! Could I add some potatoes to thicken the soup a bit? Or would it alter the taste and texture too much? Thanks in advance (going to make it tomorrow) 🙂

    Reply
  4. Marika says

    September 24, 2020 at 11:16 am

    5 stars
    Another successful recipe! Just made this soup for dinner. Even my husband who doesn’t like zucchini AT ALL (he never touches them when they are on a plate), liked the soup! Miracles do happen.

    Thank you, Nagi! ❤️

    Reply
  5. Daniella says

    August 8, 2020 at 1:42 pm

    5 stars
    Such a great and easy recipe! I added a bit of rice to make it more filling and just roughly mashed the zucchini so there were chunks every so often and it was such a good dish. Will defs be making it again, thanks Nagi!

    Reply
  6. Sue says

    May 7, 2020 at 6:23 am

    What kind of spices or herbs can we add to it? I havent tried it yet but im wondering about the spices.

    Reply
    • Nagi says

      May 7, 2020 at 8:03 am

      Hi Sue – you can pimp it up with some spices or herbs if you like, a little cayenne if you like spice or some fresh tarragon, chives or even basil would be lovely! N x

      Reply
  7. Tash says

    May 6, 2020 at 3:34 pm

    5 stars
    I’ve been tossing up making this for a while!! Cause you know.. zucchini in soup form…but…. Yum! I didn’t put the cream in but still added a cup of full cream milk and it’s just like a big pot of guilt free comfort. Especially with this cold weather, it’s warm and yummy but still light so you don’t feel all sluggish after gorging yourself bowl after bowl after bowl.

    Reply
    • Nagi says

      May 6, 2020 at 8:42 pm

      You’re converted now Tash!! N x

      Reply
  8. Neal Pitcher says

    April 30, 2020 at 7:08 am

    For you Creamy Zucchini Soup, do you peel the zucchini or just cut them up and add them.

    Reply
    • Nagi says

      April 30, 2020 at 2:53 pm

      Hi Neal, I leave the skin on – you can see this in the video of the recipe being made 🙂 N x

      Reply
  9. Kim says

    April 29, 2020 at 9:13 pm

    Hi Nagi
    I made this last night. I told my 7 year old son that it was creamy veg soup. He loved it. He had 2 bowls! I did find that the soup was bitter. What could I add if that happens again? I had some leftover mash which I added and that helped, but if I don’t have mash on hand the next time, what would you suggest?

    Reply
    • Nagi says

      April 30, 2020 at 3:24 pm

      Hi Kim, the soup shouldn’t be bitter at all. Did you make any modifications to the ingredients by any chance? N x

      Reply
      • Kim says

        April 30, 2020 at 3:27 pm

        Hi there. No modifications. Perhaps it was the zucchini? All in all, it went down a treat.

        Reply
        • Linda Mowrey says

          October 12, 2020 at 4:16 am

          sometimes zucchini will be bitter, its best to dispose of it. This is a sign of high concentration of cucurbitacins, which may be harmful.

          http://www.healthline.com

          Reply
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I believe you can make great food with everyday ingredients even if you’re short on time and cost conscious. You just need to cook clever and get creative! Read More

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